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(Practice / OlyNastics)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 MB squat cleans, 5 BB power clean, 5 BB front squats, 5 BB push or split Jerks WOD 5 sets of: 3 Power Cleans > 3 Front Squats > 1 Jerk (185/125) (scale weight as […]

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 8 pole jog, 10 push-ups, 8 pole jog, 10 hanging reverse shrugs, 15 wall squats, 15 tubing back flies… WOD 5 Rounds for Time:20 Wall Balls (20/14) (11/10)300m Run20 Box Jumps (20” for all)20 Ground to Overhead (45/25# plate)Row 25/20

(Practice / Gymnastics Focus)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC passthrough, 15 sec handstand hold, 5 candlesticks SOD EMO 2 min 1-5 Muscle-ups / or Muscle-up progressions WOD Complete as many rounds as possible in 12 minutes of:16 Cal.

(Competition / Lactate Threshold 8-12 min)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 plate to chest good mornings (10-15#), 10 BB SOHP, 5 BB lunges/leg SOD 3×5 Tire Flips and 3×2 Rope Climbs WOD 4 Rounds for Time:10 Pendlay Rows (115/75)15

(Practice / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 50 jump rope, 15 wall squats, 10 tubing back flies, 10 WB, 5-10 push-ups WOD 22 min AMRAP:100 SinglesMB carry 400m50 Butt-ball Squats (if you’re not below parallel sitting to the ball, get a smaller ball)25 Burpees

(Competition / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC passthrough, 10 BB bench press, 10 BB back squats, 10 BB deadlifts SOD 1 15 min to establish a heavy Bench Press SOD 2 15 min to

(Practice / Glycolytic 2-5 min bursts) Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 reverse hanging shrugs, BB forearm-tricep-lat-back mash, 5 BB clean and jerks… WOD 1 4 minutes AMRAPHard Run 400 Meters then remaining of time to get max Pull-ups.

(Practice / Lactate Threshold 8-12 minWarm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, BB forearm/tricep/lat mash, 5 BB push press, 5 BB split jerk SOD 18 minSplit Jerk Strict Press – 3×3Jerk Balance – 3×3Split Jerk – Heavy Single WOD 9 min

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC passthrough, 10 BB bench press, 5 ring push-ups SOD  4×6^ Bench Press AND 4 x 8-12 Ring Push-ups (RX+ elevate feet) (18 min) WOD  Every 3 min

(Competition / Metabolic Conditioning)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, BB shoulder mash, 5 BB OHP, 5 BB back squats WOD 5 Rounds for Time:400 Meter Run10 Push Presses (135/95)10 Back Squats (135/95)20 V-Ups Post WOD: Ball Mash Mobility